My training thread

E

evolution

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After a bit of pondering and uncertainty where to put this, thought I'd throw it on here. I've given a bit of advice to others on their training, so thought I'd let others see what I'm up to in the gym. This 8 weeks is dedicated to improving my bench for a competition coming up at the end of April. We'll start with-

Week 1/Day 1
I knew I was going to start today but didn't have myself in order. So, today wasn't nearly as organized as I wanted and I really didn't put together my exercise selection as well as I wanted, but here went my 30 minute training sesssion

A)18" bench press
5X3-135/185/225/245/265
B)Quasi-isometric/Stop/Explosive bench:5-2-0
3X5-155
C)Dips
10Xno weight/8X45 pds/5X90 pds
D)Shoulder box
2X8 w/15 pd dbs
E)1 arm db snatches
3X3 (each arm)-45 pd db/60 pd db/70 pd db

I wanted to do some board presses, but unfortanately I made the board press a bit to tall and so I have to reduce the height of it before using it.
---Nuff Said---
 
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first Q ~ how do you hold a weight while doing dips

second Q ~ what in the world is a snatch, is it like a jerk?
 
A1-We have a belt with hooks on it. You thread the belt through the hole in the plate and hook one side to the other.

A2-A snatch is an explosive olympic move. Right now I'm just playing with the 1 arm dumbbell snatch. When I move into my new program after this, I'll be incorporating more oly lifting.
http://www.t-nation.com/readTopic.do;jsessionid=646955835A11F1DAC9A62C3FD0F5516C.titan?id=482671 <----here is a link with a few videos of different snatches. The 1 arm db snatch is on there.
 
Nice work on the benches and dumbell snatches.And thanks for posting a log.I always enjoy reading how another person puts their routines together, especially if they know what they are doing.Keep up the great work and good luck in your comp.Are you shooting for a particular weight in the comp?
 
Thanks. Yeah, I'm shooting for 315. It was originally 300 but when I maxed out a few weeks ago I hit 285, so although I think I've lost about 10 pounds off my max somehow between the last 3 weeks I think hittin 315 in 8 weeks will be no problem. Next week will be completely structured a bit different with 2 bench days and 1 full body day. Normally I would've put 1 arm db snatches first since they're the most explosive of the exercises, but the goal comes first in this case. So, all my energy needs to be emphasized in bench in the beginning...man, I have to say...those snatches, if nothing else, are just fun.

What's going to give me the edge in the comp is that I'll be weighing in at between 175-185. I normally don't try and specialize in benching because I'm not overly impressed by big benches unless it hits in the 500s but I do love a competition.

Since Tuesday will be my "full body" day, I'll prob move the snatches to it rather than on my bench day and will incorporate a bit of higher rep accessory work, kinda like a ME Westside day.
 
Sounds like an effective plan.And I agree about the snatches being fun.And it sounds like you will get 315 pretty easily by your numbers.
 
just curious, but do you think 315-335lbs @ 185lbs could win a competition? lol u've got right around the same specs as me, so im intrigued..
 
in the link you provide it makes a couple of references to being thrown out of a gym for performing snatches...why would this be?!?
 
Mreik, it all depends on the rules, weight classes, etc of the competition. A lot of guys in the gym spend their time pumping out a bang of reps rather than working on actual strength or I should say they think by cranking out countless reps they are getting strong.

Xander, because some gyms do not allow olympic lifts to be performed. It's a liability issue and most people performing them do not know how to do them and so therefor the gym is afraid they might hurt themselves and be sued. That and a gym usually won't have bumper plates, so they're afraid a lifter is going to drop the weight and mess up their floor. I've been to a gym before that told me I couldn't deadlift, much less do the oly lifts. Let's say this is a gym that I did not sign up for after that.

However, it's extremely rare to even see anyone doing olympic lifts. At my university gym they usually do not let others perform the olympic lifts, however since those that actually do perform the lifts know what they're doing it's not an issue. Most of the lifters are comfy to just do bb curls and bench press and an occasional hack squat machine.

Anyway, my normal ME bench day I'll be using a 3 board press with a 10X3 set up...this should be fun. Stay tuned for the madness.
 
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The evolution continues-

Week 1/Days 2 and 3

Yesterdays hit:
A)squat
5X3-135/185/225/275/300
B)good morning
3X6-120/120/120
C)romanian deadlift
4X6-50 pd dbs for all sets

Todays hit:
A)3 board press
10X3-45/95/115/135/135/185/225/245/265/285
B)tricep cable extension
4X12-140/140/120/110
C)seated cable row (same grip width as bench)
5X4-140 for all sets (I think)

I forgot to pay attention to what weight I was using for the cable row, but I think that's what it was on. I could've hit 300 for the board press but this was my first time to really use it, so there ya go. If anyone is curious, this program was partially devised by Louie Simmons himself, not from his site, but in person. :)
 
Day 1/Week 2
DE bench day
A)Speed bench
8X3-45/95/115/135/185/185/195/195
B)db floor press
5X3-70 pd dbs/75 pd dbs for the other 4 sets
C)bent over supinated grip bb row
4X12-95/95/105/105

That's it, short and sweet.
 
I think the 195 might have been pushing it because I could definately feel a speed difference, however there was never any struggle or pause and it still popped up pretty fast. I've never been one much for tempo anyway. I've been working on my arch to be able to push more weight; after all, form follows function and function follows form.

It was my intentions to get either some bands or chains last month but I got involved in another project of making an atlas stone and whatnot. I'll get my usual birthday checks this month and I'm thinking about purchasing some chains and maybe some bands this summer. The gym is used to me dragging in boxes, boards, and stuff...so why not some chains and bands.

I won't be doing a lot of benching after the competition is over, just a few sets a week of db benching for aesthetics sake ;) . I'll mostly be concentrating on oly lifts, squats, deads, and strongman training.
 
evolution said:
I think the 195 might have been pushing it because I could definately feel a speed difference, however there was never any struggle or pause and it still popped up pretty fast. I've never been one much for tempo anyway. I've been working on my arch to be able to push more weight; after all, form follows function and function follows form.

It was my intentions to get either some bands or chains last month but I got involved in another project of making an atlas stone and whatnot. I'll get my usual birthday checks this month and I'm thinking about purchasing some chains and maybe some bands this summer. The gym is used to me dragging in boxes, boards, and stuff...so why not some chains and bands.

I won't be doing a lot of benching after the competition is over, just a few sets a week of db benching for aesthetics sake ;) . I'll mostly be concentrating on oly lifts, squats, deads, and strongman training.
Click to expand...

LOL.I do the same with my birthday cash.
Benching with a pair of minis attached to the bar feels so awkward at first, but I'm convinced they helped my bench A LOT during the time when I followed the Westside system.And the chains were an excellent form of accomodating resistance.I still use them on pull-ups from time to time.

Looking forward to seeing your log after the comp.I've always like olympic lifting and strongman type training.Keep up the great work.
 
i havent come across the term 'bands and chins' before...could you explain?

i was thining the bands may be like elastic for plyometric training, but chains??
 
xander said:
i havent come across the term 'bands and chins' before...could you explain?

i was thining the bands may be like elastic for plyometric training, but chains??
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Bands are simply high-tension elastic bands you can attach to a barbell or use by themselves to provide extra resistance.For example, in the dynamic bench press, you are doing lots of low-rep sets with an explosive tempo.By attaching a set of bands to the bar (one on either side) you are using a form of accomodating resistance.You must move the bar quickly in order to compensate for the tension provided by the bands (in addition to whatever amount of weight you have on the bar).Your form also has to be tight, otherwise you are going to have an accident.

Chains also provide accomodating resistance, but in a different way.Again, using the bench press, you would attach a heavy length of chain to each side of the bar.The chain must be heavy enough to add a substantial amount of weight.I have sections of chain that are 8 feet long and weigh about 16-18 pounds each.So if I added one link per side, that is an additonal 30-35 pounds.The thing about chains is that it adds weight the higher off the ground the bar is lifted.Notice in the bench press that usually, the most difficult part of the lift is off the chest.It gets easier the more you press the bar out with the lockout being the easiest position.Now, as you move the bar closer and closer to lockout, the greater amount of chain being lifted off the ground as well.So, this means the closer you move to lockout, the heavier the bar is getting.It is basically conforming to the strength curve.You really have to try it to get a feel for it.It's nothing spectacular, but it is a useful tool for strength development.

Do a search for Louie Simmons or the Westside training system to get more detailed information.I am probably not explaining it very well.

Sorry to hijack your thread evolution.
 
No, you're cool, Ballast. You did a good job explaing the chains and bands.

Day 2/Week 2

A1)squat
4X5-135/135/225/275
A2)hammer curls
4X8-40 pd dbs for all sets
B1)weighted Russian twist
4X10-all done with a 10 pd plate
B2)knee raises to face
4X10
C)bb drag curls-
4X6-all sets w/60 pds

This is just basically maintence for the rest of the body. Can't neglect the legs, ya know.
 
xander said:
very interesting thanks ... but what would you attatch the other end of the bands to to get resistance?
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Depends on what you have available.One option is to place a heavy dumbell on either side of your bench and loop the bands around it.
 
Day 3/Week 2
A)RD (rep day)bench
12X2-135/135/135/185/185/185/225/225/225/240/260/275

B1)nuetral grip pull up
3X10
B2)db lateral raise
3X10 (15 RM)-20 pd dbs for all sets

C1)lying db rear lat raise
3X10 (15 RM)-15 pd dbs for all sets
C2)seated tricep extension
3X10 (15 RM)-70 pd straight bar for all sets

I'm slowly increasing the arch in back and getting my feet wider out and more back. So far this has been pretty interesting with the high reps, something I haven't done in awhile. But it's fun since it's a change of pace.
 
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